Deadlift

on the 3min: 

5 reps @60%
5 reps @70%
3 reps @75%
3 reps @80%
1 rep @85%
1 rep @90%

Barbell Cycling 

5 sets
100m run (sprint)
15 wall balls @ 20/14
10 unbroken TNG power snatch @115/75
rest 2 min

Assault Bike Sprints

8 sets
12 russian KB swings @70/53
10 sec AAB all out
rest 90 sec
rest 3min b/t sets 4/5

Buns of Steel

3 sets for quality
10 barbell glute bridge
10 rear foot elevated DB split squat (video below)
20 light band hamstring curls

click here for demo: